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Strength/Practise:

Couplet: Back squats 5x5 + Nordic drops 5x5 w 3-5sec descent

Conditioning:

E3mins 200m sprint 10 wall balls 10 T2B

then:200m sprint 15+15 then: 200m sprint 20+20

then: 200m sprint 25+25

scale: ab mat sit ups

Big Kahuna:

EMOM 6 3 T&G power cleans @ 80% 3min recovery EMOM 6 3 X power jerk @ 80 %


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